Winter is here! Bring on the season of hygge, a Danish term defined by the Oxford dictionary, 'as a feeling of coziness and comfortable conviviality inducing a feeling of contentment or wellbeing.' These are the days I long to stay in my pajamas all day, drink endless cups of hot cocoa while snuggling my kids and dog. With each seasonal transition comes a period of adjustment. Fall fades into winter with the beauty of the leaves changing color, then letting go. Flowers and plants retreat back to the earth, animals prepare for the long months ahead and daylight grows shorter. With the arrival of the winter solstice, the sun's path becomes a little higher in the sky offering a few extra minutes of daylight until spring arrives.
We are in the dark months of winter now and our environment influences how we eat, move, sleep, and work. The limited daylight hours drop our serotonin levels, some people find it harder than others and may develop a form of depression directly related to the lack of daylight in winter. Last year, I borrowed a light box from a friend and supplemented with it on the days I couldn't be outside to feel the warmth of the sun on my skin. I found this to be all I needed, but there are many forms of depression. Seeking care from a licensed healthcare professional is best.
This living connection to nature is the practice of Ayurveda, the study of how we live, care for and nourish ourselves within our surrounding environment. Like yoga, Ayurveda is a practice of bringing balance to the mind-body-spirit connection. Learning about different ways to feel good and thrive in the diverse and changing climate we live in is a process. While winter is a time for rest, finding the balance of enjoying the pleasures of hygge and movement is important for our mental and physical health.
One consistent practice that has helped me over the years is walking. I started walking back in college and continued it during my early years working overnight shifts as a nurse. It helped to keep my stress levels in check and improved my insomnia. When I became a new parent, I walked with my babies wrapped close to my body. As they grew older, I walked them to the park or chased after them while riding their tricycles and scooters. The years went by and I kept walking.
My daily walking routine has become shorter with the lower temperatures. I have a small dog who prefers it dry and warm, walking her during colder months or in any inclement weather proves challenging. Once we get out, she is swift and walks back to the house quickly. I also find it uncomfortable to walk when it is too wet or cold, but adding extra layers of clothing, heavy socks, a warm hat, gloves and inviting a few friends along has helped me get outside for longer periods of time.
A brisk walk for 30 minutes a day strengthens cardiovascular function by increasing your heart rate, lowering blood pressure, reducing cholesterol, and boosting energy levels. In addition, walking helps to improve our mental wellbeing, reduces stress, and improves sleep. Walking is an ideal exercise, it is low impact but uses over 200 muscles! Walking in the winter has the power to lift mood naturally. Cold, fresh air clears your mind and 5-30 minutes of sunshine raises vitamin D absorption in the body. Increasing your heart rate helps boost blood circulation, red blood cells are your body's oxygen carrying component and white blood cells are part of the body's immune system. Moving your blood helps to reduce inflammation and strengthen antibodies that fight off pathogens.
I am grateful to live in an area where I can explore wooded trails near my home while enjoying the many benefits of walking. Changing the terrain under our feet can strengthen the muscles and bones in our body, challenging our gait, agility and improving balance. Stepping over rocks, roots, adjusting our pace with steep inclines or declines alters how our body-mind receives and interprets sensory information. The body adapts and compensates when walking on uneven terrain. Walking in the woods during different seasons changes the texture of the ground. Spring brings a wet, muddy buoyancy to one's step, summer has a warm, stable, firmness to it, fall brings lots of slippery leaves and winter leads to ice and snow.
Getting outside and into nature stimulates the senses. Walking expands our sense awareness with proprioception (our body's ability to sense movement, action and location). Through our senses we interpret the world around us. Reaching out to touch textures, shapes and patterns found in nature stimulates our brains and our emotions. While walking with friends a few weeks ago, we found a trail layered with ice crystals and a petrified chicken of the woods.
Walking with friends brings in social connection and after these past few years I welcome that gift. Building relationships with others offers layers of support and perspective when going through challenging or tough situations. In addition, there are times when walking alone can be a spiritual or meditative experience. Paying attention on purpose to the present moment is mindfulness in action.
I have found this list of books on walking and its benefits inspiring.
Move Your DNA: Restore Health Through Natural Movement
Katy Bowman's philosophy on adding movement into our daily life is creative and joyful.
In Praise of Walking: A New Scientific Exploration
I read a lot of non-fiction, specifically on themes that center around human biology and the science of the mind. In his book, Shane O' Mara shares the technical and functional aspects of walking.
A Walking Life: Reclaiming Our Health and Our Freedom One Step at a Time
Antonia Malchek writes about how our evolution and social structures has a big impact on our accessibility to walking.
Born to Walk: Myofascial Efficiency and the Body in Movement is a resource book by James Earls that was listed as recommended reading in a recent training with Mary Richards.
Keep going and growing.
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